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Powerlifting Journal: December 2021 - New Environment & Tackling Deficiencies

Powerlifting Journal: December 2021 - New Environment & Tackling Deficiencies

Weak glutes, earplugs, tempo deadlifts, and food poisoning...

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Daniel Lee
Jan 03, 2022
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Powerlifting Journal: December 2021 - New Environment & Tackling Deficiencies
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The following is a powerlifting article for OMD Journal. None of this is health, nutrition, training advice.

Find the archive of companies and people explored here.


December 2021 Highlight

Training Period:

November 28 to December 31

Training Highlights:

Squat: 385lbs x 2 reps / 360 x 4 reps

Bench Press: 255lbs x 3 reps

Conventional Deadlift for 300 Tempo: 420lbs x 2 rep

Over Head Press (OHP): 115lbs x 7 reps

Chin ups: 45lbs x 5 reps

Bodyweight Pull-ups = 601 total reps in month

Daily average steps: ~9,132 steps

Nutrition Highlights: 

Daily average fast: ~16.5hrs

Daily average calories burned: ~2,675kcal

Alcohol consumption: ~2.2L of beer

Bodyweight (random day): 68kg

Recovery Highlights:

Daily average sleep time: ~6h 48m

Reflections are divided into the following:

  • Training

  • Nutrition

  • Recovery

The long-term goal for training from the inaugural October Journal is attached at the bottom if you’d like a refresher on what the point of all this is. 


Training 

Period Covered:

  • November 28 to December 31

December Training Schedule:

  • Sunday - Cardio/Pull

  • Monday - Day 1

    • Competition Squat; top set of 2 @ RPE 8; ~6 work sets

    • Close Grip Bench; top set of 5 @ RPE 9; ~5 work sets

    • Single-leg RDL; 3x10 @ RPE 8 max

  • Tuesday - Cardio/Pull

  • Wednesday - Day 2

    • Front Squat; top set of 4 @ RPE 9; ~4 work sets

    • Competition Bench; top set of 3 @ RPE 9; ~6 work sets

    • OHP; 3x 6-10 @ RPE 8 max

    • Reverse Lunge; 3x 6-10 @ RPE 8 max

  • Thursday - Day 3

    • Conventional Deadlift 300 Tempo; top set of 2 @ RPE 9; ~6 work sets

    • Feet-up Bench; top set of 5 @ RPE 9; ~5 work sets

    • Monster walks; 3x15

    • Weighted Chin ups; 3x5; Russian soldier protocol

  • Friday -  Cardio/Pull

  • Saturday -  Day 4

    • Competition Squat; top set of 4 @ RPE 8; ~5 work sets

    • Paused (2-sec) Bench; top set of 4 @ RPE 9; ~5 work sets

    • OHP; 3x 6-10 @ RPE 8 max

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